WOD = 3 rounds for time of:
-21 hip-back extensions https://www.youtube.com/watch?v=uha4orxDqSM
-21 GHD sit-ups https://www.youtube.com/watch?v=1pbZ8mX2D1U
-21 burpees over the bar
-21 inverted burpees https://www.youtube.com/watch?v=Gbikm8A82_A
Scale inverted burpee by going into plank/che instead of handstand
https://www.youtube.com/watch?v=q-UX4_2gBHY
take your time on hip-back extensions even though the WOD is for time. Make sure you get the most out of the movement.